How To Do Seated Bicep Curl

Seated Bicep Curl Exercise

Seated bicep curl is a great way to isolate the biceps and really feel maximum tension being placed on this smaller muscle group.

The seated bicep curl is performed in such a way that minimises the use of momentum in the exercise, so it’s great for ensuring that you are not ‘cheating’ the regular bicep curl in any way.

Seated Bicep Curl How To

  • Sit upright on a flat bench keeping your lower back arched to ensure perfect posture.
  • Hold a set of dumbbells, one in either hand down by the sides of the body.
  • From here, slowly curl the weight upwards, contracting the biceps as you do while keeping the rest of the upper body completely stationary.
  • As you curl up the weight with the palms facing the ceiling, slowly begin to turn the hands so the pinky faces inward. This will place extra stress on the biceps, really helping you develop that peak that you’re after.
  • Pause at the top of the exercise and then slowly begin to curl the weight back down to complete the rep.

Form and Technique

Keep the elbows locked into the sides of the body at all times to ensure that you are not allowing momentum to come into play while doing this exercise.

Additionally, try and keep a relatively loose grip on the dumbbells so as to place more stress on the biceps and less on the forearm muscles.

Variations:   Standing Dumbbell Curl, Hammer Curls

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Seated Bicep Curl